Many people are preoccupied by excess fat in belly. Once you decide to get rid of that problem, very often you think “Yeah, it’s time to lie down on the floor and do thousands of abs”.
Time to prepare your body for the season of bathing suits!
With these next simple steps you can reduce excess weight and your belly will be considerably firmer and defined in just a few weeks.
1. Eat the Right Food
Many people say that the abs is made in the kitchen not in the gym. The right food choices can bring desired results in no time.
Especially be careful when choosing carbohydrates. Choose those that have a low glycemic index and cancel the bad carbs like white bread, sugary cereals, fried potatoes etc. Increase your intake of fiber through fruits, vegetables and grain products. Fiber improves digestion, aid in melting the fat and completely improves health condition of the body. Therefore, consume legumes (beans, lentils and peas) and other vegetables, fruit, brown rice and cereals (e.g. oats, barley and maize).
You can also add foods rich in protein in your diet! Protein will help you melt fat and speed up your metabolism which means more burned calories. Choose quality proteins like egg whites, pure chicken, fish, whey protein and fatted dairy products.
And consume a small amount of healthy fats: flaxseed, fish oil, nuts (almonds and walnuts) and seeds. Healthy fatty acids contained in these foods also help the process of fat loss. Simply avoid products which are containing white flour and white sugar! Eat 5-6 small meals throughout the day instead of 2-3 large meals! Finally, do not forget to drink plenty of water, especially if you are physically active!
2. Cardio for Maximum Results
Maximum fat loss happens when you combine cardio and weight training together. For maximum results it is recommended that cardio should last 30-45 minutes a day, 4-7 days a week. Similar results can be achieved with cardio, which is performed with high intensity lasting 20 -25 minutes, 2-3 times a week. And for those who want to bring their body fat to a minimum amount recommended cardio every day 30-45 minutes. In days of weight training, cardio is performed immediately after weight training.
3.Training by Adding Resistance
Weight training will fully equip you to look better and reduce body fat. Muscles will give your body a much better look. Replacing fat with muscle will speed up your metabolism and your body consumes more calories. Proper and regular exercise by adding resistance allows the creation of so-called — a form of upper body day, which gives a more beautiful look to your belly and looking thinner.
4. Exercises for Abs
Exercises for belly muscles are designed to stimulate muscles and abdomen to form properly. For maximum results, stomach is required to exercise only 2 times per week, 15-20 minutes. All you need is to use different exercises and variations in order to activate all the muscles that cover the abdominal part. Be creative and besides classical exercises, use cables, weights, balls and exercises that will test your balance. It will result in solid and defined belly.